If you have irritation of sciatic nerves, that can result with pain in the hips and the lower back. The pain can spread to the limb and the foot. About four out of ten people will have irritation of the sciatic nerve sooner or later in their life.
The location of the nerve is deep down in the buttocks, under the muscle called pirformis. Actually, this muscle is connecting the spine and the femur, and it is in charge of supporting the moves of the hip, feet and upper part of the leg outwards.
Still, the sciatic nerves can go through the muscle and they can provoke symptoms of sciatica or a condition called pirformis syndrome whose characteristic can be pains in the hip, lower back and problems with the movements and the balance.
The principal reason for the irritation of the sciatic nerve is the pirformis muscles which are constricted or swelled.
It can be treated with medication such as acetaminophen, aspirin, NSAID, surgery or physical therapy. The extreme pain is frequently treated with relaxants for the muscles, a painkiller and an antidepressant.
Moreover, if you do not do something about the sciatica and you only numb its symptoms, you will need to take medicines all your life.
Just the opposite, the following stretches of the piriformis can have a really positive effect on the pain caused by sciatica.
Notice that you need some warming up for a couple of minutes before you do them and you should remain in your limits of comfort. Before you do these exercises, you should consult your specialist.
After that, you can do these stretches to relieve your pain. The positive sides for your body will definitely surprise you!
- Stretch your Piriformis in a standup position
You should stand up and place the leg that it hurts on your knee of the other leg; you should put the hips low on the floor at an angle of 45 degrees. You should flex the knee of the leg that is standing, to lean onward and spread your hands to be parallel. Your spine should be straight and you should hold on this pose for half a minute or one minute and later you should change the legs.
- Supine stretch of the Piriformis
You should lie on your back and your knees should be bending upward, your painful leg should be on the other leg and you should bend it upwards near the chest. After that, you should grab a knee with a hand, and one ankle with the other hand. You should pull it tenderly towards the shoulder on the same level like the ankle. You should be holding it like this for one minute.
- Hip Stretch of the Pirformis
You should be lying on the back, the painful leg should be bend upwards, put the foot beside the rear part of the knee of the other leg. After that, you should tuck your foot and you should twist your leg to the different side and your knee should be facing the floor.
Place your arm on your knee and put the other arm in the air. Then, you should lower the different arm slowly on the different way of your knee. You should hold this pose for about 20 seconds. After that you repeat it with the other leg.
- Buttock Piriformis Muscle Stretch
Put your knees and the hands down and put the foot of the painful leg under the trunk and you should twist the foot to the opposite, next to the hip. Your knee should be pointing towards your shoulder.
After that, you should lower your head and your forehead should touch the floor, and you should lean on the forearms on the floor. Your pelvis should be straight and you should stretch your other leg behind and you should be pushing your hips towards the floor. You should hold this pose for 30 seconds and repeat this three times.
- Groin stretch
You should sit and you should stretch your legs far apart and out. After, you should tilt your torso slowly towards the floor and you should place your hands on the ground close to each other. Leaning forward you should try to place the elbows to the floor. You should be holding this pose for ten to twenty seconds.
- Exercise of extending your hips
Place your hands and your knees on the floor. Your hands should be in the same line with your shoulders. You should be tilting your weight off the leg that is painful and you should be elevating your leg up towards the ceiling of the room. You should slowly get down and do this fifteen times.
- Lying on your side clam exercises
You should be lying on your side and you should put the painful leg on the top. After that, you should bend your legs back and put it in shape of the L, and one foot should be over the other leg.
Then, you should lift the upper knee and put it back slowly. Do this exercise for fifteen times.
- Stretch the muscles sited
Sit on a chair and you should place the painful leg over the knee of the other leg. After that you should put the chest forward and you should be bending a little bit and you should be holding a few breaths. Then, you should try bending a little more and you should stay like this for half a minute. You should repeat this with the other leg.
- Stretching the Inner Thigh
You should be sitting on the ground and you should place the sole of the feet together in front of your pelvis. You should hold the ankles with the opposite arms and push down with your knee towards the floor and hold it there for 30 seconds.
You should release it and in the next half minute, put the legs in a pose like a butterfly.
- Side stretch of the supine piriformis
You should be lying on the floor with your legs and your back should be straightened. Then, you should bend your affected leg up and place the foot on the outer side of the other leg really closely to your knees.
The other leg should be used to pull the knee of the leg that it hurts on the midline of your body, and hold this pose for half a minute. Do this three times.